08-31-09

I.
30-20-10
PVC Rollouts
Squats
Back Extensions

II.
"Mara"
100 Push Presses (65#)
800m run
75 Push Presses
400m run
50 Push Presses
200m run
25 Push Presses
100m run
Time: 28:55

III.
50 Partner med ball sit ups

08-30-09

I.
12 Push Presses
12 Push ups
12 Squats
400m Run
15 Thrusters
10 V-ups
5 Burpees
400m run
15 Squats
10 KB Swings
5 Push ups
400m run
10 Split Jerks
15 KB Swings
20 KB Sit ups
400m run
15 Shulder Presses
10 Push Presses
5 Thrusters
400m run
Time:19:43*
*I did this wod a year ago in 23:18.

II.
1-2-3-4-5-6-7-8-9-10
Push ups
V-ups
800m run

III.
Stretch

08-29-09

Spin 50 and Jenn had no mercy on our aching quads.

I.
45:15 x 3
Mt Climbers and yes my feet touched
Squats
Pushups
Back Extensions

II.
30-20-10
Wall Balls
Wall Ball Situps
Goblet Squats (16 kg)
KB Swings
Time: 11:04

III.
50m KB walk
50 KB Swings
50 KB walk

08-28-09

I.
2 rounds
400m run
25 KB American Swings
25 Lunge Steps

II.
10 rounds x 10
Box Jumps
Push press
Sit ups
Weighted Squats
Push ups
Time: 22:00

III.
30:30 x 3
Med Ball Cleans
Ball slams
Power wheel rollouts

08-26-09

I.
800m run
21-15-9
Pushups
Squats
PVC rollouts

II.
21-18-15-12-9-6-3
OHS (55#)
Push Press
Weighted Situps
100m run between roiunds
Time:21:04

III.
Stretch

08/26/09

50 minute spin

I.
2 rounds
30 lunge steps
15 Mountain Climbers

II.
Tabata 45:15 x 5
Wall Balls
Squats
Weighted Step ups
Rocking Chairs
Push ups

III.
3 x 5
Deadlifts

08-22-09

45 minute spin

I.
50 Ball toss
800m run
Ball toss
800m run

II.
10 rounds
10 Push ups
10 Squats
10 Burpees
Time: 15:33
I did this wod a year ago in just under 18:00.

III.
2 rounds
200m sled run (45#)

08/21/09

I.
800m run

II.
Eight minutes at each station, alternating every minute between each movement. On eminute rest between stations.

Station 1 - Situps/Plank hold
Station 2 - KB Swings/Box Dips
Station 3 - Box Jumps/Ring Pull ups

III.
50 Partner Med. Ball Sit ups

08/20/09

I.
3 Rounds
25 Lunge Steps
10 PVC Rollouts
5 Dead Hang Pull ups

II.
5 Rounds
5 Hang Power Cleans
5 Split Jerks
5 Snatches
Add weight after each round
Started at 55# and finished at 75#. Snatches were the limiting factor.

III.
Lift the bar safely any overhead 50 times
65#

08/19/09

I.
Spin (50 minutes)

II.
45:15 x 4
Mountain Climbers
Situps
Squats

III.
AMRAP in 30 minutes
10 Jumping Back Squats (65#)
5 Shoulder Presses (65#)
10 Box Jumps
5 O-bar Roll outs
10 Push ups
Completed: 7 + 5 jumping back squats

08/18/09

I.
2 minutes
Double Unders
Situps
90 Seconds
Double Unders
Situps
1 minute
Double Unders
Situps
30 Seconds
Double Unders
Situps

II.
21-15-9
Double KB Swings
Double KB Burpees
Double KB Cleans
Double KB Push Presses
Time:14:48
While I won't say kettlebells are my friends yet, I am beginning to like them more. Learning proper technique and form helps, especially when you start getting tired. Thanks Jenn and Feng.

III.
Massage with Sandy. Probably more painful then the wod but the aftereffects are well worth it. Hopefully, the pain in my hip will subside and I will be able to resume my running in prep for Dance with Dirt in September.

08/17/09

I.
30:10 x 4
Squats
Sit ups
Push ups

II.
30 Pull ups
200m run
20 Pull ups
400m run
10 Pull ups
800m run
Time: 14:20
I wasn't looking forward to this wod but all in all it wasn't too bad.

III.
5 x 10
Back Squats
Started at 65# and went to 105#.

08/16/09

Run to Joust

I.
3 Rounds
45:15
KB Squats
KB Push ups
Kb Situps

II.
Every two minutes for 20 minutes
3 Flip Squats
6 KB Snatches
9 Push ups
12 Hand to hand Swings

Run home

08/15/09

Spin

KB Skills Seminar

I decided to do this as I really don't like Kettlebells all that much. I was amazed at how much I learned. Feng and Jenn are great instructors and helped to fine tune my form. Amazing that the better your form the less energy expended and it really doesn't take much. It is the little adjustments that go a long way.

08/14/09

I.
400m run
AMRAP in 10 minute
Ladder drills

II.
5 Rounds
5 Single leg KB Deadlift
10 SDLHP

III.
3 x 6
KB clean to shoulder press

IV.
30:15 x 3
Plank Hold
Flutter Kicks
Squat Hold

08/13/09

Full Mission Profile/Feng's Farewell Wod/or just plain crazy
I.
3 Rounds
3/4 mile run
50 Push ups
50 Flutter Kicks

II.
3 Rounds
10 Back Squats
10 KB Swings
20 Pulls ups

III.
1.5 mile run

IV.
4 Rounds
25 Shoulder Presses
25 Deadlifts
25 Pull ups
25 KB Swing
* only completed two rounds before calling it quits after 1.5 hours.

08-12-09

I.
AMRAP in 10 Minutes
10 American KB Swings
15 Sling Shots
10 KB Cleans (r/l)

II.
Fitness Assessment
400m run
40 Squats
30 Situps
20 Pushups
10 Pullups
Time: 4:25

III.
AMRAP 15 Minutes
10 Flip Squats
20 KB Situps
30 KB Swing

I did the Fitness Assessment June 20 in 4:50. I am glad to see that my workout are paying off.

8/11/09

Rest Day (sorta)

4.5 mile run

5 am came awfully early this morning, but once I got my feet moving the run felt great! I love the warm air early in the morning and watching the day break. All in all I can finally say that I am beginning to enjoy running.

8-10-09

I.
3 rounds
21 KB Swings
15 Flip Squats
9 KB Burpees

II.
Grace
30 Clean & Jerks (95#)
Time: 7:57

III.
Clean grip behind the neck press
5 X 5
Max. 60#

8/08/09

50 minute Spin

I.
Tabata
30:15 x 5
Squats
Mt. Climbers
Pushups
American KB Swings
Situps

II.
3 Girls and a bar (not a joke)
21-15-9
Thrusters
Pullups
Squat Cleans
Ring Dips
Deadlifts
HSPU
Time: 37:18

Completed first round with 75#, one of the few times I wanted to quit without finishing the wod. Started the second round but was seriously struggling so lighted the load to 65# which enabled me to finish the wod. I swear Feng is trying to kill us so she doesn't have to say good-bye.

III.
Nap

08-07-09

I.
100m traveling Burpee

II.
AMRAP 20 minutes
15 Push ups
12 Ring Dips
9 Push presses (75#)

III
100 Sit ups

8/5/09

I.
800m run

II.
On a continously running clock every minute complete 1 pull up and 1 push up, 2 pull ups and 2 push ups... for 12 minutes
Max. = 8

III.
AMRAP in 10 minutes
10 BW Deadlifts
5 Burpees
3 rounds + 5 DLs

IV.
On a continously running clock every minute complete 1 KTE and 1 Situps, 2 KTE and 2 Sit ups... for 12 minutes
Max. = 10

Evening
4 mile run

08-04-09

1 mile run
21-18-15-12-9-6-3
Box Jumps
Push ups
Weighted Situps
KB Swings
1 mile run

08-03-09

400m run
5 Pullups
10 Pushups
#5 Squats
400m run
5 Hang Power Cleans
10 Push Jerks
400m run
5 Hang Power Snatches
10 OHS
400m Run
5 Pullups
10 Pushups
15 Squats

08-02-09

Run to Joust 2.5 miles

21-15-9
Wall balls
American KB Swings
Ring Rows
400m run before each round

Run home 2.5 miles

08-01-09

I.
1 mile run
20:10 x 4
L-sits
Pushups
Weighted lunge steps
Squats

II.
8 Rounds
8 Pushups
8 Box Jumps
8 Ring Dips
8 Burpees
8 Sit ups
8 amer KB Swings
8 Shoulder Presses
8 Squats

Started with running 200m between rounds but after two rounds scraped the run. Finoshed with a run.